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Tomato paste vs. Nattō — In-Depth Nutrition Comparison

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How are tomato paste and nattō different?

  • Tomato paste is higher in vitamin A, vitamin E, and vitamin B3; however, nattō is richer in iron, manganese, copper, zinc, calcium, magnesium, and phosphorus.
  • Daily need coverage for iron for nattō is 70% higher.
  • Tomato paste has a lower glycemic index (45) than nattō (56).

Tomato products, canned, paste, without salt added and Natto are the varieties used in this article.

Infographic

Tomato paste vs Nattō infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Nattō
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more PotassiumPotassium +39.1%
Contains more MagnesiumMagnesium +173.8%
Contains more CalciumCalcium +502.8%
Contains more IronIron +188.6%
Contains more CopperCopper +82.7%
Contains more ZincZinc +381%
Contains more PhosphorusPhosphorus +109.6%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +406%
Contains more SeleniumSelenium +66%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Nattō
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin CVitamin C +68.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +42900%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more Vitamin KVitamin K +102.6%
Contains more CholineCholine +48.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more CarbsCarbs +49.1%
Contains more WaterWater +33.6%
Contains more OtherOther +47.4%
Contains more ProteinProtein +349.1%
Contains more FatsFats +2240.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Nattō
2
16% 24% 61%
Saturated fat: Sat. Fat 1.591 g
Monounsaturated fat: Mono. Fat 2.43 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +3526.9%
Contains more Poly. FatPolyunsaturated fat +3781.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato paste Nattō
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Nattō DV% diff.
Iron 2.98mg 8.6mg 70%
Manganese 0.302mg 1.528mg 53%
Polyunsaturated fat 0.16g 6.21g 40%
Copper 0.365mg 0.667mg 34%
Protein 4.32g 19.4g 30%
Vitamin E 4.3mg 0.01mg 29%
Zinc 0.63mg 3.03mg 22%
Vitamin B3 3.076mg 0mg 19%
Calcium 36mg 217mg 18%
Magnesium 42mg 115mg 17%
Fats 0.47g 11g 16%
Phosphorus 83mg 174mg 13%
Vitamin K 11.4µg 23.1µg 10%
Vitamin C 21.9mg 13mg 10%
Potassium 1014mg 729mg 8%
Vitamin A 76µg 0µg 8%
Vitamin B1 0.06mg 0.16mg 8%
Saturated fat 0.1g 1.591g 7%
Vitamin B6 0.216mg 0.13mg 7%
Fructose 5.85g 7%
Selenium 5.3µg 8.8µg 6%
Monounsaturated fat 0.067g 2.43g 6%
Calories 82kcal 211kcal 6%
Fiber 4.1g 5.4g 5%
Choline 38.5mg 57mg 3%
Vitamin B2 0.153mg 0.19mg 3%
Carbs 18.91g 12.68g 2%
Sodium 59mg 7mg 2%
Vitamin B5 0.142mg 0.215mg 1%
Folate 12µg 8µg 1%
Net carbs 14.81g 7.28g N/A
Sugar 12.18g 4.89g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.223mg 0%
Threonine 0.133mg 0.813mg 0%
Isoleucine 0.089mg 0.931mg 0%
Leucine 0.124mg 1.509mg 0%
Lysine 0.134mg 1.145mg 0%
Methionine 0.027mg 0.208mg 0%
Phenylalanine 0.13mg 0.941mg 0%
Valine 0.088mg 1.018mg 0%
Histidine 0.071mg 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Tomato paste
20%
Nattō
Minerals Daily Need Coverage Score
49%
Tomato paste
116%
Nattō

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 1.491g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 11)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2.1)
Which food is lower in Sugar?
Nattō
Nattō is lower in Sugar (difference - 7.29g)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 52mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.